Art’s Fall 2020 5/3/1 Upper Lower Split (w/cardio)
General
Beginner
Barbell
Plan Details
The Art’s Fall 2020 5/3/1 Upper Lower Split (w/cardio) routine by artrecord is a 22 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a total body strength and conditioning workout. Resistance days start with 1-5 minutes of cardio and end with 1-5 minutes of cardio and core. The resistance portion is broken into 2 day upper lower splits. After every 2 days of lifting there is a dedicated cardio and core day. I try to get 3-4 days lifting per week. Resistance workouts are about 5 exercises per day. This is intentional, as the program is not intended to have a lot of dead time and does not use long tests or long recoveries. The 1-5 minutes of cardio and core at the beginning and end of every lifting workout is optional. At the end of a cycle there are 3 light recovery days. Recovery days are optional. For the big 3 lifts - squat, bench, deadlift - approximate weights on 5 rep days are 60% of 1rm. On 3 rep days, shoot for about 80%. 1 rep sets are at 95% of 1rm or higher. All workouts are designed to be done in about 30 minutes. Don’t mess around. Get done and get gone.
Routine detail
Day 1
Upper 5
Est. 240 min
14 exercises
Rowing
3 Sets
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Rowing
1 Set
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Leg Raise
2 Sets x 5 Reps
Treadmill Running
3 Sets
Plank
1 Set
Day 2
Lower 5
Est. 228 min
12 exercises
Recumbent Bike
3 Sets
Barbell Squat
5 Sets x 5 Reps
Barbell Front Squat
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Box Jump Multiple Response
1 Set x 5 Reps
Stationary Bike
1 Set
Rowing
1 Set
Leg Raise
2 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Plank
1 Set
Day 3
Cardio
Est. 196 min
5 exercises
Rowing
3 Sets
Stationary Bike
3 Sets
Walking
3 Sets
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Day 4
Upper 5
Est. 193 min
14 exercises
Elliptical Training
3 Sets
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Military Press
5 Sets x 5 Reps
Machine Fly
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Stationary Bike
3 Sets
Leg Raise
2 Sets x 8 Reps
Plank
2 Sets
Day 5
Lower 5
Est. 167 min
10 exercises
Walking
3 Sets
Barbell Squat
5 Sets x 5 Reps
Barbell Front Squat
2 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Clean
2 Sets x 8 Reps
Box Jump Multiple Response
1 Set x 5 Reps
Walking
3 Sets
Crunch
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Plank
2 Sets
Day 6
Cardio
Est. 68 min
2 exercises
Elliptical Training
3 Sets
Plank
3 Sets
Day 7
Upper 3
Est. 185 min
14 exercises
Rowing
3 Sets
Barbell Bench Press
2 Sets x 5 Reps
Barbell Bench Press
3 Sets x 3 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Rowing
3 Sets
Day 8
Lower 3
Est. 163 min
10 exercises
Walking
3 Sets
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
3 Sets x 3 Reps
Barbell Front Squat
2 Sets x 5 Reps
Box Jump Multiple Response
2 Sets x 5 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Walking
3 Sets
Day 9
Cardio
Est. 129 min
3 exercises
Stationary Bike
3 Sets
Crunch
3 Sets x 8 Reps
Road Cycling
3 Sets
Day 10
Upper 3
Est. 172 min
12 exercises
Walking
3 Sets
Barbell Bench Press
2 Sets x 5 Reps
Barbell Bench Press
3 Sets x 3 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Leg Raise
2 Sets x 8 Reps
Walking
3 Sets
Day 11
Lower 3
Est. 152 min
8 exercises
Walking
3 Sets
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
3 Sets x 3 Reps
Barbell Deadlift
2 Sets x 5 Reps
Barbell Deadlift
3 Sets x 3 Reps
Barbell Clean
2 Sets x 5 Reps
Leg Raise
2 Sets x 8 Reps
Walking
3 Sets
Day 12
Cardio
Est. 192 min
5 exercises
Rowing
3 Sets
Elliptical Training
3 Sets
Stationary Bike
3 Sets
Plank
1 Set
Leg Raise
2 Sets x 8 Reps
Day 13
Upper 1
Est. 56 min
10 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
3 Sets x 1 Reps
Barbell Bench Press (Close Grip)
1 Set x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 14
Lower 1
Est. 37 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
1 Set x 1 Rep
Box Jump Multiple Response
1 Set x 5 Reps
Long Jump
1 Set x 5 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Parallel Bar Hip Raise
2 Sets x 5 Reps
Day 15
Cardio
Est. 73 min
3 exercises
Elliptical Training
3 Sets
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Day 16
Upper 1
Est. 56 min
11 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Military Press
3 Sets x 5 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 1 Rep
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 17
Lower 1
Est. 23 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 1 Rep
Day 18
Cardio
Est. 74 min
3 exercises
Stationary Bike
3 Sets
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 19
Recovery Day
Est. 38 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 20
Recovery Day
Est. 32 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 21
Recovery Day
Est. 39 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 30
Cardio
Est. 240 min
7 exercises
Walking
1 Set
Treadmill Running
3 Sets
Elliptical Training
3 Sets
Indoor Cycling
3 Sets
Road Cycling
3 Sets
Plank
3 Sets
Crunch
3 Sets x 8 Reps
